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Training Log Archive: Dolf

In the 7 days ending Mar 20, 2010:

activity # timemileskm+m
  MTB1 1:03:13 13.54(4:40) 21.79(2:54)
  cross trainer1 45:00
  Orienteering1 19:35 2.54(7:43) 4.08(4:48)
  Run1 10:00
  Total2 2:17:48 16.07 25.87

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Saturday Mar 20, 2010 #

MTB 1:03:13 [3] 21.79 km (2:54 / km)
ahr:143 max:166 shoes: Avanti

Rode down to Jindalee, then along the coast to Mindarie, played around the marina riding down some stairs and around the marina, tried going up 3 small steps on a narrow part and nearly took a tumble into the water.
Then through some trail paths between Mindarie and the beach, some nice short climbs but the numerous speed bumps made it a little annoying at times. Then back along Marmion ave and home.
I tried to do a few hills, nice morning to be riding. Very calm out on the ocean, should have done a paddle instead or as well.

Orienteering race (Nav Dash) 19:35 [4] 4.08 km (4:48 / km)
ahr:171 max:191 shoes: Brooks Adrenaline GTS

Yay, no brain freeze.
I started well with no hesitations to #1, 2nd fastest to #1 2 weeks in a row (last weeks didn't show on the splits page due to my late race #%@ up). Nice and smooth through 2 and 3 than I found myself just in front of .. just before 4. I made a sharp 90° turn just before 4 and heard someone behind me do the same... I had a tail and had to shake him. It was .. and looking back a few times he was never too far behind from 4 through to 9 but I didn't see him again after that. I had noticed Andre who started 1 min behind a few times and knew that he was slowly catching me, I think he probably got to within 20 sec at one stage and I was expecting him to pass before the end but luckily I held on or he dropped off and I managed to keep my 1 min lead plus a little at the end. Slight hesitations at 6 and 16 but other than that a nice smooth run. I did try and up the pace a bit on the oval towards 14 but felt a little niggle in the R achilles so backed off and had no further problems.
Very happy with todays run, managed a faster pace than last week, which considering the more technical course I was quite pleased with.
Last week I set a goal for a top 10 finish sometime in the series : ✔

Run warm up/down 10:00 [2]
shoes: Brooks Adrenaline GTS

Nice easy warm up and a cool down, which seems to have made a difference to my post run achilles problems.

Monday Mar 15, 2010 #

cross trainer 45:00 [2]

Achilles still sore, left is starting to ease up but the right is thinking about progressing from post run tightness to niggling injury.
I'll pass on the running until better, but still able to use the cross trainer as this doesn't seem to aggravate the problem.
Low intensity effort while watching the 2010 Kona ironman, more of a token effort than anything else.

Sunday Mar 14, 2010 #


Both achilles very tender today. Still limping in the afternoon.
Will have to back off the running this week, just sticking to the flats for a while. I probably should have done the hill reps on tuesday at a much easier intensity.

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